Many athletes refer to warm ups as “dynamic stretches” or “active stretches,” as opposed to “static stretches” where you hold a muscle still. [2] X Expert Source Kai NgCertified Running Coach Expert Interview. 12 February 2021. Despite what you may have heard, static stretches probably do not help prevent injury. [3] X Research source Over-stretching with static stretches may even increase the risk of cramps and pulled muscles.
This exercise — along with the high knees, power skips, and lunges below — warm up all the muscles of your lower body. This is useful for all runs, but put extra focus on them before a long-distance run, as cramps are a higher danger.
Lunges can be dynamic and static stretches depending on how quickly you lunge and how long you hold the position.
This step is especially important for sprints. Before a sprinting race, try warming up with five 40 meter sprints back and forth.
In general, try to hold each static stretch below for roughly twenty seconds.
Don’t force this past mild discomfort, or you could tear something. Your flexibility will improve over time if you keep stretching. [10] X Trustworthy Source National Health Service (UK) Public healthcare system of the UK Go to source
